1.20.20

ENGINE 1.20.20

Training
Row @ 6-8 sec/500m faster than 2k pace until you reach 8/10 effort (should not be hitting muscular failure – stop before large amounts of local fatigue)
rest 60 seconds
x until until you reach total 1000m

completed, this took me 4 sets to get through (300m 300m, 250m, 150m). I think this messed up a bit for the 1000ms

 

+
Row 1000m —> increasing effort as follows:
200m @ 13sec/500m slower than 2k pace
200m @ 9 sec/500m slower than 2k pace
200m @ 5 sec/500m slower than 2k pace
200m @ 2k pace
200m @ 2-3 sec/500m faster than 2k pace
rest 3-5min bw sets
x4-6 sets

failed/die on the last 200m in the first interval. Rested 5 min, started the second and gave up/stopped around the 600m mark. A couple of contributing factors: effort required for the broken 1000m at the beginning was high for me, life stress was high going into this, and definitely had trouble pushing myself once I didn’t hit my splits in the first round.

I will decrease goal paces slightly for next week.

 

+
10min Skierg recovery

skipped and pouted 😛

1.20.20

STRENGTH 1.20.20

A. Squat snatch waveload
Wave 1: 3 singles, start at 77-82% of best snatch from testing, rest 60 sec bt lifts and 2-3 min bt waves
Wave 2: 3 singles, start at 79-84% of best snatch from testing, rest 60 sec bt lifts and 2-3 min bt waves
Wave 3: 3 singles, start at 81-86% of best snatch from testing, rest 60 sec bt lifts and 2-3 min bt waves

Messed this up a little, made smaller jumps and ended up ending lighter overall than last week…whoops!

#1: 88/08/103
#2 90/100/105
#3 92/102/108 (miss)
Overpulled 108 by a lot and missed. Otherwise, was happy technically with my lifts.

 

B. Squat clean x 1/Front squat x 3/Split jerk x 1, start and end slightly heavier than last week, rest 3 min bt complexes x5 working sets

all sets 135lbs, up 5lbs from last week. Happy to increase here and not die on the squats.

 

C. Back squat; 10 reps @60%, 8 reps @65%, 6 reps @70%, 6 reps @75%, 6 reps @80%; rest as needed b/w sets

 

150×10, 160×8, 175×6, 185×6, 200×6. Caved a little and used my belt on these. Still high effforrt

 

D. Front squat; 5 reps @60%, 5 reps @70%, 5 reps @75%, 5 reps @75%; rest as needed bw sets

120×5, 140×4, 150×5, 150×5. Didn’t belt these and was happy to get through them.

 

E1. Band assisted freestanding hs hold; 30-60 seconds x1-3; rest 1 min

one set, more for practice than accumulating a set amount of time

 

E2. Rope pull ups; accumulate 12 reps @21×2 tempo x1-3; rest 1 min (switch top hand per set)

one set

 

E3. GHD hollow hold; 45 sec x1-3; rest 1 min

one set

 

E4. L-sit; accumulate 50 sec in sets of 5-10 sec unbroken x1-3; rest as needed to recovery

one set, accumulated in :05 increments

1.18.20

STRENGTH:

 

A. Wall facing hs hold; accumulate 3 min for quality

 

Did these in :20 increments really trying to focus on quality. Was able to get nose all the way to the wall, better than usual

 

B1. Single arm ring plank; 30 seconds x3/side; rest 30 sec

 

Completed, but had to break rounds 2-3 into :20+:10

 

B2. Single arm ring row; 10 reps x3/side; rest 30 sec

 

Completed

 

B3. Single arm weighted passive hang; 20 seconds x3/side; rest 30 sec

 

Played around with doing shorter bouts (:05-:10) unweighted and longer attempts with a tiny bit of band assistance.

 

C1. Rear foot elevated DB split squats; 10-12×2/side; rest 1 min

 

30lbs x10 for both sets. Can still increase here

 

C2. Weighted 2 sec pause pistol squats; 10 reps x2/side; rest as needed

 

Used 8kg to a bench

 

D1. Plate pinch carry 30 sec into fat grip/towel hang from pullup bar ALAP x2, rest 1 min

 

25lbs plates + fat grips on bar. Limiter was fat grips rotating while I was hanging!! Was able to hang around :20 each round

 

D2. Dbl KB front rack carry 30 sec into 10 Dbl KB front rack reverse alternating lunges (5/side) x2, rest 1 min

 

16kg, 20kg

1.17.20

ENGINE:

 

Row 10min easy

Yep

 

Row 20 Seconds @ 100% effort for max wattage rest as needed x3 sets

 

430w, 420w, 428w

 

Row @ 80-85% max wattage for 15-20 seconds rest 60 seconds x15-20 sets *if you fail to hold RX’d wattage, row easy for additional 15-20min @ easy spin

 

Aimed low based on last week — 80%, :15, and 15 sets. Completed!! So much easier than the bike for now. Was not that difficult.

 

Skierg 10min easy

 

Completed

1.13.20

ENGINE:

 

Row @ 90% last week’s max wattage until you reach 8.5/10 RPE (30 second max time) rest 3-4min with active walk recovery x2-3 total sets

 

Was able to hold watts for :10-:12 each time

 

Row 500m —> increasing effort every 100m as follows:

100m @ 9sec/500m slower than 2k pace

100m @ 6 sec/500m slower than 2k pace

100m @ 3 sec/500m slower than 2k pace

100m @ 2k pace 100m @ 3 sec/500m faster than 2k pace

rest 2:30-3:30 x6-8 sets

 

Completed 6 sets with 2:30 rest after each. Wasn’t easy to hold 2k or the 3 sec faster pace towards the end, but wasn’t too hard. Most annoying part was holding the exact pace for only 100m – was jumping around more than usual.

 

10min Skierg recovery

 

Completed

1.13.20

STRENGTH

 

A. Squat snatch; waveload Wave 1: 3 singles, start at 75-80% of best snatch from testing, add 5lbs/side each make, rest 60 sec bt lifts Wave 2: 3 singles, start at 77-82% of best snatch from testing, add 5lbs/side each make, rest 60 sec bt lifts Wave 3: 3 singles, start at 79-84% of best snatch from testing, add 5lbs/side each make, rest 60 sec bt lifts rest 2-3 min between all waves

 

Went 85-95-105, 90-100-110, 95-105-115, no misses. Felt great – maybe one to two reps caught a little in the toes.

 

B. Squat clean x 1/Front squat x 3/Split jerk x 1, working sets @ 80-84% of best CJ from testing, rest 3 min bt complexes x 5 working sets

 

Used 130lbs for all sets – hardest part was definitely the front squat. Jerks were solid, worked on making cleans perfect because they weren’t that heavy.

 

C. Back squat; 10 reps @60%, 8 reps @70%, 6 reps @75%, 4 reps @80%; rest as needed bw sets

 

Went 150/175/185/200. RPE of 9/10 on these

 

D. Front squat; 5 reps @70% x3; rest as needed bw sets

 

Used 140lbs on these, which is probably a little bit low, but legs were fried after C.

 

E1. HS shoulder taps; 20 reps x1-2; rest 1 min

 

Did 20x weight shifts for 2 sets

 

E2. False grip strict pull ups; amrap unbroken x1-2; rest 1 min

 

Did 4 Strict Pull-up w/ slow eccentric x2 sets as my FG is shit

 

E3. Straddle L hold on paralletes; Accumulate 30 seconds in sets of 5-15 sec unbroken x1-2; rest 1 min

 

Completed in :05 increments x2

 

E4. Strict TTB; accumulate 15 reps (no sets of less than 3 unbroken) x1-2; rest 1 min

 

Did Strict Leg raises in sets of 5 x2 sets

1.10.20

ENGINE 1.10.20

Assault bike 10 min easy
Completed
+
Assault Bike 10 Seconds for max wattage
rest 2-3min
x4 sets
1014, 1043, 1043, 984

+
Assault Bike @ 70-75% of Max Wattage for 10 seconds
rest 60 seconds with easy spin
x15 sets
*if you fail to hold RX’d wattage, spin easy until clock hits 30min
Failed after 10 sets
I’ve done this protocol before and really struggle with it. Used 70% of my max (730), and am always able to get up to that number, but really struggle to hold it for 10 whole seconds slash have to spin so slowly (like, 20-30 watts) in order to recover at all in the min break.

+
Skierg 10min easy
Completed

1.8.20

STRENGTH 1.8.20:

 

A. Find a strict press 3RM

 

Up to 95lbs. Upon review of video, should have tried 100 because third rep at 95 wasn’t too slow/ugly

 

B. Find a push press 1RM 145lbs.

 

Timing felt a bit off and accidentally jerked 150 and then was mentally finished

 

C. Find a front squat 5RM

 

Up to 165lbs

 

D. Find a wtd pullup 3RM

 

15lbs – exceed my expectations by 5-10lbs so happy with that!

1.7.20

STRENGTH 1.7.20 :

A1. Rear foot elevated DB split squat; 10-12×2/side; rest 1 min

 

15lbs/side x12, 20lbs/side x12 Can increase from here

 

A2. Single leg RDL; 10-12×2/side; rest 1 min

 

Used 35lbs bar x10 for all sets L hammy was bugging me a little from soccer so stayed light and kept ROM limited on L side

 

A3. Single arm ring plank; 20 sec x2/side; rest 1 min

 

Completed, more challenging on the L even though that’s my dominant arm

 

B1. Single Arm KB snatch; 10 reps x2/side; rest 1 min

 

16kg, 20kg 20kg felt tough but looked fine on my video

 

B2. Two arm KB OH walking lunge; 50 feet AFAP x2; rest 1 min 

 

8kg, 12kg. 12 was tough

 

B3. Single leg sorensen hold; 30 sec x2/side; rest 1 min

 

Modified to :45 on regular Sorenson hold as I was worried about the hammy

1.6.20

Mon 1.6.20 Strength:

A. Find a squat snatch 1RM (no more than 2 allowed misses)

 

Up to 115, then missed 120 twice (once forward, second time overpulled it. Definitely needed to take more time/reps warming up as I hadn’t been training much in the past two weeks and only had Oly lifting 1x a week during my last training cycle.

 

B. Find a clean and jerk 1RM (no more than 2 allowed misses)

 

Got to 165 and called it there. Pull was easy, but a little forward as I caught on my toes but was still able to squat it fine. Jerk was fine, timing just a bit off.

 

C. Clean pull 3×3 @ best clean and jerk make for the day, rest 2 min

 

Pull easy at that weight

 

D1. Band assisted freestanding hs hold; 30-60 seconds x2; rest 1 min

 

These were challenging for me – got a spot to talk myself into the first attempt, and held for about :15, and then had a couple of successful but short holds without a spot and a couple of un-successful holds.

 

D2. Rope pull ups; accumulate 12 reps @21×2 tempo x2; rest 3 min (switch top hand per set)

 

Completed, in 3s. Tough to maintain tempo later on.

 

E1. GHD hollow hold; 45 sec x2; rest 75 sec

 

Completed, but barely.

 

E2. L-sit; accumulate 50 sec in sets of 5-10 sec unbroken x2; rest as needed to recovery

 

Completed in :05 increments. Abs were sore from Es a day or two after.

 

Mon 1.6.20 ENGINE [done later on]

 

10 Max effort pulls on Row erg for maxmimal wattage rest to recovery x4 sets

 

392, 373, 465, 473 +

 

Row 2k for time

 

Tested this two weeks ago so wasn’t going to do it again 🙂 That time was 7:32.6, splits 1:55.5/1:54.9/1:54.1/1:48.2 +

 

10min Sled Drag @ walking, continuous pace

 

Completed indoors due to weather. Used little sled plus 45lbs